"Thursday WOD"

Thursday 30/09/10

Part 1

In 20 mins

Find your 3 RM for Back Squat

Part 2

In 20 mins

Find your 3 RM for Bench Press

"Wednesday WOD"

Wednesday 29/09/10

" Ronnie's Return"

400 mtrs

21 - 15 - 09

WBS & Sit ups

400 mtrs

21 - 15 - 09

KBS & Squats

400 mtrs

45 x PCL & PP 40/22.5 kg

Scale as required

"Tuesday WOD"

Tuesday 28/09/10

10 Rounds of

15 Deadlift 60/40 kg

15 Sit ups

200 mtrs

Scale as required

"Monday WOD"

Monday 27/09/10

"Cindy"

AMRAP 20

5 Pull ups

10 Push ups

15 Squats

Alternative version

AMLAP 20

3 Rounds

5 Pull ups

10 Push ups

15 Squats

+

1 x 200 m

Scale as required

"Kev's Sunday Session"

Sunday 26/09/10

Walking Lunges Up & Dn the gym x 4 each Round

Pull ups 21 - 18 - 15 - 12 - 09 - 06

Sit ups - 21 - 18 - 15 - 12 - 09 -06

Scale as required

"Saturday WOD"

Saturday 25/09/10

If you missed the Rows pick one of the Rowing options

If you missed Friday's WOD

Catch up with that

WOD

"Cindy"

AMRAP in 20

5 Pull ups

10 Push ups

15 Squats

Scale as required

"Friday WOD"

Friday 24/09/10

If you missed Thursdays Rows

Pick one of the Rowing options

"No moaning - No Bitching - No Gripes - No complaining

Just get it done - 3 - 2 - 1 GO"

WOD

400 m

+

10 Rounds of

7 Deadlift 60/45 kg

15 Sit ups

400 m

+

10 Rounds of

7 HPCL 40/25 kg

15 Bar Jumps

400 m

+

10 Rounds of

7 Push ups

15 Bar Jumps

Scale as required

"Thursday WOD"

Thursday 23/09/10

2 Rounds of XF/WU

WOD

"No Moaning - No Bitching - No Gripes - No Complaining

Just get it done - 3 - 2 - 1 GO

Option 1

9 x 1 min Rows - 1 min rest

Record mtrs for each rep

Option 2

5 x 500 m Rows - 3 mins rest

Record the time per row

and your ave time over the 5 rows

Option 3

3 x 1000 m Rows

Record the time per row

and your ave time over the 3 rows

"Wednesday WOD"

Wednesday 22/09/10

2 Rounds of XF/WU

WOD

3 Rounds of

400 m Run

50 squats 15 kg sandbag

30 Sit ups

Scale as required

"Tuesday WOD"

Tuesday 21/09/10

Warm up - 500 m + 1 Round of XF/WU

+

2 x 10 reps of KBS - SDHP( light )

+

3 x 3 reps of HPCL - FSQ - PP 35/22.5 kg

WOD

3 Rounds of

500 m Row

15 x (1 SQCL + 3 PP) 35/22.5 kg

Scale as required

"Monday WOD"

Monday 20/09/10

500 m + 2 rounds of XF warm up

+

10 Reps of each(using light weights)

KBS - SDHP - SH/P - PP - PJ

DL - HPCL - BSQ

WOD

5 Rounds of

400 m

15 Shoulder Press 30/20 kg

15 Pull ups

Scale as required

"Kev's Sunday Session"

Sunday 19/09/10

"One For The Little People"

7 Rounds of

7 Push ups

7 Squats

7 Dips

7 SDHP

7 Box Jumps

7 Thrusters

7 Lunges

Scale as required

"Saturday WOD"

Saturday 18/09/10

21 - 15 - 09

KBS 24/16 kg

Box Jumps 24"20"16"

DB Hang Power Clean 20/12.5 kg

K B Squat 24/16 kg

DB Push ups

Scale as required

"Friday WOD"

Friday 17/09/10

Friday Frolic

Team WOD

See Ronnie for details

"Thursday WOD"

Thursday 16/09/10

10 Rounds of

200 m

3 Power Clean & Push Press/Jerk

70/50 kg

Scale as required

"Wednesday WOD"

Wednesday 15/09/10

"Legs, Bums, Tums & Arms"

400 m Run

10 KBS 24/16 kg

20 Pull ups

30 Sit ups

40 Squats

200 m Sandbag Run

50 SDHP 24/16 kg

200 m Sandbag Run

40 Squats

30 Sit ups

20 Pull ups

10 KBS 24/16 kg

400 m Row

Scale as required

"Tuesday WOD"

Tuesday 14/09/10

"30 Mins"

In 10 mins complete

1000 m Run

AMRAP of

3 HSPU or MB Push ups

6 MB Squat Cleans 9 kg

9 WBS 9 kg

Followed by

In 10 mins complete

100 DU's/ 300 Skips

AMRAP of

3 Burpees

6 Pull ups

9 Squats

Followed by

In 10 mins complete

1000 m Row

AMRAP of

3 Clapping Push ups

6 Hanging KTE's

9 Alt Leg lunges

Complete all three 10 min sections non stop

Scale as required

"Monday WOD"

Monday 13/09/10

10 Rounds of

200 m Row

3 Deadlift 140/90 kg

Scale as required

"Kev's Sunday Session"

Sunday 12/09/10

AMRAP in 20

5 Sumo Squat Box Jumps

10 Man Eaters

15 MB Sit ups LRC

Scale DB's and MB's to suit

"Saturday WOD"

Saturday 11/09/10

"Easy To Read - Hard To Do"

400 m

50 DB step ups 14" 10/5 kg

25 sit ups

25 Sand Bag Squats

200 m

50 DB Step ups

20 KBS 24/16 kg

20 DB Push Press 20/12.5 kg

200 m

50 DB Step ups

15 Push ups

15 DB HPCL 20/12.5 kg

200 m

50 DB Step ups

20 Double Push up Burpees

400 m

Scale as required

"Friday Frolic"

Friday 10/09/10

Warm up 500 m Row + XF warm up + 2 x 10 OHS

Part 1

3 x 500 m Row Flat out - 3 mins rest

Part 2

3 Rounds of

10 Pull ups

15 Deadlift 70/50 kg

20 Sand Bag PCL & SH/P

25 Sit ups

30 Bar jumps

Scale as required

"Thursday WOD"

Thursday 09/09/10

"Oh Look Honey It,s Triplets or Even Quads"

6 min time limit for Parts 1 - 3

Part 1

3 Rounds of

25 WBS 9/6 kg

25 Push ups

2 mins Rest

Part 2

3 Rounds of

20 Pull ups

20 MB Squats

2 mins Rest

Part 3

3 Rounds of

15 Cal Row

15 Double unders/ 45 Singles

Part 4

Complete any reps that you failed to complete in the given time limit

Scale as required

"Wednesday WOD"

Wednesday 08/09/10

Part A

3 Rounds of the XF warm up - NO EXCEPTIONS

Anyone who can't remember what it is will be rewarded with 100 Burpees

Part B

5 Rounds of

250 m Run/Row

10 Front Squat 60/42.5 kg

15 MB Sit ups LRC 9/7/5 kg

20 Box Jumps 24"20"16"

Scale as required

"Tuesday WOD"

Tuesday 07/09/10

"One Year On"

"Beatdown Variation"

R/R/X - 500 - 750 - 1000 - 750 - 500

K B S -----21 --- 18 --- 15 ---12 ---09

DB/PP --- 09 --- 12---15 ---18 --- 21

Men 24 - 20 - Ladies 16 - 12.5

Scale as required

"Monday WOD"

Monday 06/09/10

Part 1

OHS 5 - 5 - 5

Warm up sets 10 - 10 - 6

Part 2

One min work - One min rest of

BB Thruster 50/35

KBS 24/16

Sit ups

Burpees

2 Rounds

Record the number of reps completed in each round

Scale as required

"Kevin's Sunday Session"

Sunday 05/09/10

Insertion

800 m Run

Mission

15 min AMRAP

15 Pull ups

12 Sit ups

9 SDHP

6 Box Jumps

Extraction

800m Run

Scale as required

"Saturday WOD"

Saturday 04/09/10

AMRAP 20

300 m R/R/X

5 Shoulder Press@ 75% of 1RM

10 KBS 24/16

15 Pull ups

Scale as required

"Friday Frolic"

Friday 03/09/10

AMRAP 20

9 WBS 9/5

9 DB Push ups

9 Pull ups

9 Box Jumps

9 Sit ups

9 Cal Row

As it was Bobby's birthday(54)

The workout was completed as a team WOD

Two in each team and you had to make up a name for your

Team with the name Bobby in it. IE Greyfriars Bobby

The Bobby Dazzlers etc

Team member A starts at WBS

When he completes the DB push ups

B can start the WBS

The round is completed when B finishes the Row

"Thursday WOD"

Thursday 02/09/10

Part 1

1000 m Run or Row Time Trial

Part 2

In 10 mins establish a Cluster

(Squat/Power Clean Thruster) 1RM

Part 3

5 Rounds of

5 Clusters 60 kg/40 kg

10 CTB Pull ups

scale as required

Part 4

Practise anything you want

"Wednesday WOD"

Wednesday 01/09/10

21 - 15 - 09

400 m Run/Row

Russian KBS

KB SA P/Clean R & L

American KBS

Gobblet Squats

Alt SA Russian KBS

+

400 m Finnisher

Men 24 kg - Ladies 16 kg

Scale as required